from-oxmoorhouse

Apple-Sesame Chicken

Apple-Sesame Chicken Photo: Oxmoor House

Ingredients

  • 1 tablespoon reduced-calorie margarine
  • 2 (6-ounce) skinless, boneless chicken breast halves, cut into thin strips
  • 3 cups fresh broccoli florets
  • 1 cup cubed Red Delicious apple (about 1 medium)
  • 3/4 cup sliced mushrooms
  • 1/4 cup thinly sliced celery
  • 1 tablespoon water
  • 1/4 teaspoon salt
  • 1/4 teaspoon curry powder
  • 1 1/2 cups hot cooked long-grain rice
  • 1/2 teaspoon sesame seeds, toasted

Preparation


Melt margarine in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 3 minutes. Add broccoli and next 6 ingredients; cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender, stirring often.

To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture. Sprinkle with sesame seeds.


  • Yield: 2 servings (serving size: 3/4 cup rice, 1/2 of chicken mixture, 1/4 teaspoon sesame seeds)

Nutritional Information

Calories per serving: 450
Caloriesfromfat per serving: 0.0%
Fat per serving: 9.1g
Saturated fat per serving: 2.1g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 42g
Carbohydrate per serving: 49.7g
Fiber per serving: 5.8g
Cholesterol per serving: 94mg
Iron per serving: 0.0mg
Sodium per serving: 486mg
Calcium per serving: 0.0mg

Good to Know

Try this stir-fry with an apple spin. For a more stir-fry flavor, mix the vegetables, apples and chicken with a low-sodium soy sauce. Serve over whole grain rice instead of white rice to get heart-healthy fiber.
All-New Complete Step-by-Step Diabetic